Exercises for Your Kids

Popular Aerobic Exercises

Staying Healthy with Your Family

When you hit the gym, you’ll find plenty of exercise equipment that you can play around. You’ll be greeted with different types of cardio machines, along with dumbbells and barbells as well. There are a lot to choose from and it can be tough what equipment you should be focusing on. Should you go for gym machines? Or consider doing free weights instead?

Well? This depends on you. There may be times where you have to use gym machines and in other times, where you have to use free weights. It all comes down depending on your own preference, your goals, and off course where you’re comfortable with.

To help you decide which one is the one, we’re going to differentiate the two in this article. So you’ll be able to see and decide if gym machines works best for you or the latter.

The Advantages of Gym Machines

There are a lot of workout machines that you can find in the gym. This includes machines like the leg press, leg extension, chest press, lap pulldown, machine curls, and more. So what are the advantages of going with gym machines?

Gym Machines Are Easier to Learn

If you’re a beginner, then it’s advisable that you take the gym machines first rather than free weights. Gym machines requires less effort to learn. You just simply walk to the machine, set up yourself, follow the instructions, and then you’re good to go. Most gym machines are locked to a certain place, so having errors are highly unlikely.

Gym Machines Are Safer

Moving heavy weights in the gym by yourself may result to injury if you’re not careful. But using gym machines instead of free weights, you’ll reduce your risk of getting injured. Since these machines only stay in one place as mentioned above.

Gym Machines Need No Spotter

Free weight exercises always require a spotter especially if you progress to more heavier weights. Doing it alone may lead to injury, because no one will catch you when you fail to lift those weights. But with gym machines, there’s no need to have a spotter behind you. You can comfortably and confidently workout alone.

The Advantages of Free Weights

Now that we’ve seen the advantages of gym machines, it’s time to talk about free weights. Some example of free weights include barbells, dumbbells, and also kettlebells. So what are the advantages of free weights?

Free Weights Are More Functional

Working out with free weights seems for functional since it closely mimics every day movements. Because in real life, you can move freely just like working out with free weights. Unlike with gym machines, where you’re restricted to a certain place only. Such example is the deadlift exercise. This free weight exercise teaches you how to pick up heavy objects safely and effectively to be used in real life. Just like the squats, which is something you would do in real life compared to leg presses on a machine. Free weight allows you to independently train each side of your body to improve its balance and stability.

Free Weights Are More Versatile

Working out with gym machines also means you need a lot of equipment especially for each different muscle group. You may find some multi-station gym machines that can perform different exercises in just one unit but this one is different. Free weight allows you to exercise anytime and anywhere with only few pieces of equipment. The more you train with free weights, the more independent you’ll become without the need of gym machines.

Free Weights Are More Efficient

Compound exercises are more efficient compared to isolated exercises. Such example of compound exercises includes squats, deadlifts, and bench presses. In fact, just by these 3 exercises, you’re working most of the muscle groups in your body. Unlike gym machines, where it only focuses on fewer muscle groups. This means that you’re likely being productive on working out using free weights compared to gym machines.

Verdict

So now that we’re done comparing the two, you’re probably having a hard time now which one of them to choose. As you can see, neither of them are perfect. Both of them has advantages and disadvantages. This depends on certain type of people also. For some, gym machines works better for them. While others wants to stick to free weights. But in reality, combining both of them is better.

Let’s keep it simple, if you’re new to working out and want to avoid any unexpected injuries as possible, then gym machines is the right choice for you. But if you’re an experienced person that doesn’t encounter any physical injuries in the gym, then go play with free weights, and doing some gym machine workouts later on. But if you’re that person that’s capable of incorporating both gym machines and free weights in your workout routine, then go for it!

Weight training has a lot of health benefits for you. You’ll get stronger and build more muscle along the way. These two are the main reasons why people start weight training in the first place. But not just that, there are still a lot of benefits of weight training beyond the two. In this article, we’re going to tackle 10 benefits that weight training has to offer. Take a break and read this article and discover why regular weight training can lead you to a healthier life.

You’ll Gain Physical Strength

One of the most obvious benefit you can get from weight training is getting physically stronger. Sure there are myriad of workout exercises that can improve your overall fitness. But talking about being stronger, weight training is the most efficient way to go.

Being strong can make your life easier too. For example, you can carry or pick up heavy things with minimal effort.

Your Body Will Look Better

A lot of us has different preferences on what we think is attractive. But for some, having a decent amount of muscle mass is their definition of attractive. It doesn’t have to be as bulky like body builders. Some people want to look like that for sure, but having a reasonably well-proportioned muscular body is ideal than having a soft fluffy one.

Even though there’s still fat left on your body, having a decent amount of muscle mass underneath will make you attractive. Muscles can shape your body. Not just that, it can also make you fit on clothes better too.

It’ll Increase Your Metabolism

The secret to staying lean in the long run is to increase the rate of your metabolism. Having slow metabolism means you’ll be having a hard time to lose weight. Which results to cutting your calories to undesirable levels which can result to an energy deficit.

Having slow metabolism can also be a challenge for you if your goal is to maintain your weight. Since you have to keep your calories low to avoid fat slowly creeping back in your body. But by having fast metabolism, losing weight is a piece of cake. Since you don’t need to cut your calorie intake drastically, and you can manage your weight easier.

The best way to improve your metabolism is by doing weight training. This is because muscle tissue requires energy in order to foster itself. So the more muscle you can build, the faster your BMR will be. Which results to a happier stomach, because you can eat as much calories you want without gaining weight.

It Can Help You Be More Productive

Being productive connects to the habits you build on your everyday life. And if you develop effective habits, you’ll get more things done in each passing day. Habits can also become a chain reaction. It means the more positive habits you build, the more you’ll continue to build other positive habits, while strengthening the ones you currently have.

This goes down to the point of your weight training. The more you consistently do weight training, you’ll be productive in other areas of your life too.

You’ll Be Ready to Deal with Depression Once It Creeps In

Depression is real and should not be considered as a joke. Almost 350 million people around the world struggle with depression. Depression can make you feel like living life inside a nightmare, where you’ll be dealing with negativity everywhere you go.

But there are some evidences out there that regularly doing weight training can help you deal with depression much better.

It Can Give Yourself a Boost in Self-Confidence

There are a lot of factors that can affect your self-confidence, this may include on how successful you are in your life, or the relationships you had with other people, and among any other things. One of these factors also include how you look good physically.

Weight training can help you boost your self-confidence because the more you train each day, the more fat you’ll lose and the more muscle you’ll build. Which can result to a healthier and leaner looking self.

You’ll Improve your Heart Health

Exercising is one way of keeping your hearth healthy, and this is where weight training comes into play. It’s been proven that doing weight training can help reduce the risk of getting heart disease and can improve heart health for people suffering from cardiovascular diseases.

This also depends on what type of weight training you’ll do. Studies show that doing higher repetition of weightlifting is beneficial for cardiac health compared to lower rep, heavier load weight training.

You’ll Sleep Better

It’s important to get enough sleep yet many people still struggle in this aspect in life. Studies shows that 40% of Americans only get 7 hours of sleep per night, which is lower than the recommended amount of sleep we should have. Sure maybe you get enough sleep every day but it boils down to the quality of sleep you have. Having a great quality of sleep can have a huge impact on how well-rested you feel each day.

Weight lifting can help you improve your quality of sleep, and can also help you fall asleep easier each night. A study was conducted about this matter and it shows that 38% of people who do weight training has an improved sleep quality.

Significant Boost in Your Mood-Improving Endorphins

Runners have the “runner’s high”, which is the feeling of extreme happiness committed runners tend to have. With weight lifting, you’ll get a similar “high” feeling because as you lift some weights, you’ll release certain hormones like dopamine, serotonin, and norepinephrine. This is the reason why it can also help with depression as we have mentioned above. But even though you’re not depressed, weight lifting can help you feel relaxed, and reduce your overall stress.

It Can Improve Your Mental Health

Weight lifting is hard. It can be a challenge to push yourself to go to the gym, and it can be mentally tough to spend some cash on it that you can’t even commit in the long run. But this is where weight training can help build your character and discipline. Weightlifting can become an outlet for you to mentally battle yourself. It helps you push through to accomplish more than you do in the past, which can make you stronger and stronger in the long run.

Regularly lifting weights can build up your mental fortitude, which enables you to capably deal with challenges that life throws at you, and encourages you to get going even though it gets hard. In a nutshell, weight training can help you become a stronger person mentally and physically.

Now that we’re done, you can see that weight training offers a lot more than building muscle and getting stronger. You can get a lot of these benefits by making weight training a part of your life. You don’t need to go to the gym every day in order to gain these benefits. Training for 3 times a week and around 45 minutes per session is enough. If you’re a person that’s already doing weight training regularly, then keep it up! And If you’re that person that still don’t, now is the perfect time to do it.

It’s important to choose the right personal gym trainer when you decided to hit the gym for the first time. There are a lot of qualities a personal trainer should have. It’s not about their qualifications or level of experience, but it’s about the personality they carry. By having trainers with good qualities, you can ensure that you’ll be successful with your fitness journey. So in this article, we’ll be highlighting 5 important qualities of a good personal trainer.

Good Trainers Are Excellent Listeners

A good trainer learns how to connect with its clients. There may be a lot of personal trainers out there that looks good on paper, but are they really capable of listening to you? Do they take time to listen to what you’re saying? Or do they just talk to you to hurry up and push their own agenda?

Good trainers always give time to listen to what you’re saying. Allowing you to express any difficulties or issues you may have faced during your workouts. It’s also important to communicate with your trainer, so he/she may ask you how you’re doing during your workout.

Good Trainers Are Highly Analytical

It takes time to see results when you want to lost weight. Working out consistently and pairing it with a good and reasonable diet is a must. But as you go along the way, you might end up hitting some obstacles that can derail your progress and effort.

If you feel like losing hope, it’s advisable to work with someone that has the analytical capacity to look at your progress and give you advice on areas you might be lacking. Having a personal trainer that’s highly analytical can save you from stress and anxiety coming from the feeling like you’re putting too much work, but getting no results in the long run.

Good Trainers Are Empathetic

Most people hire personal trainers in their first attempt not because of getting fit, but because they might have tried a lot of things in the past but still not getting the results they wanted. So hiring a personal trainer may give them the right advices on how to stay in shape.

Some people may be working out because of image or self-esteem issues. Because they are not happy on the way they look and feel. To sum things up, people carry a burden when they first start working with a personal trainer. And a good trainer can recognize this. They learn how to empathize with their client’s personal challenges and guide them along the way.

Good Trainers Are Adaptive

Many personal trainers have their own methodologies that they’ll implement to use on their clients. This is totally fine, but however, when your trainer pushes you to do the same routine over and over again without regard for your own goal and limitations you might have, then it’s time to stop.

Good personal trainers will tailor your own routine depending on your preference. If there are situational changes, your trainer should be able to adapt to adjust your workout plan around that too.

Good Trainers Are Effective Communicators

It’s an important skill to communicate and share your knowledge to someone else. And having a good personal trainer that can communicate with you is your best bet. Effective personal trainers are able to convey what they want to deliver to you and are able to make you understand how to do stuff right.

Now that you’re done reading this article, you’re now equipped how to find the right trainer to help you work out. Some of you might think that personal trainers are only there to guide you. But they are just more than that, they’re like fitness consultants, psychologists, and motivators all combined into an all in one package.

Having a trainer means working together. So it’s probably best to invest your time and energy to a trainer that helps you, understands you and supports you along the way of your workout journey. So what are you waiting for? It’s time to find the right gym trainer and start your amazing journey to a healthier you!

Due to our stressful lives every day, we cannot avoid having vitamin and mineral deficiencies. Not just that, this is also because of picking the wrong choice of foods, and the lack of needs we’re supposed to get. We may never realize that we’re getting weaker each day because of such deficiencies and lack of nutrients, which may lead to unexpected and deadly health conditions.

Studies shows that one out of four adults lack cobalamin or which is commonly called as vitamin B12. Vitamin B12 is important for our health. It’s a vitamin only found in certain foods and it’s vital to consume such foods that contains this type of vitamin since our bodies can’t produce vitamin B12 on its own.

Our body contains reserves that resides in the liver. In the long run, gradual exhaustion of these reserves can result to vitamin deficiency and may lead to various different consequences. These reserves may slowly deplete as the years go by and during this time, symptoms may start to show because of deficiency.

In this article, we’re going to tackle about this issue so that you can identify when the symptoms may start to appear so that you’ll be able to remedy the situation before it’s too late. The lack of vitamin B12 is a long process and symptoms may appear longer than expected, some of these symptoms may take even years before they start to appear.

Lack of Intrinsic Factor

The intrinsic factor is a molecule found in the stomach which helps the absorption of vitamin B12 into the large intestine. In order for the vitamin B12 and the intrinsic factor to combine together, the stomach must produce a normal degree of acidity for it to happen. Pernicious anemia can also occur when there is a lack of intrinsic factor.

Low Acidity in the Stomach

65% of older people experience a deficiency in vitamin B12 because of the lack of gastric acidity. As we age, stomach cells produce less gastric acid which also results to less intrinsic factor.

Metformin Treatment

Autoimmune Disease

The antibodies will bind into the intrinsic factor making it impossible for vitamin B12 to synthesize. This is the causes of such diseases like Graves diseases, thyroid, vitiligo, and among others.

Chronic Intestinal Disease

Chronic intestinal diseases such as Crohn’s disease, ulcerative colitis or celiac disease can prevent the vitamin B12 to enter through intestinal walls. Taking vitamin supplements may prevent such deficiencies. But in the case of celiac disease, having a gluten-free diet can help the absorption of vitamin B12 come back to normal. Other diseases such as chronic pancreatitis or parasite infestation can also cause vitamin B12 deficiency.

Surgeries

Certain surgeries made on the stomach or large intestine can also cause vitamin B12 deficiency. That’s why patients are given vitamin B12 supplements after the work is done to prevent it.

Anemia

Anemia is also one of the reasons why vitamin B12 deficiency may happen. But this situation is uncommon since it only requires small amounts of the vitamin to cover the needs of such organism. On the bright side, vitamin B12 has the ability to generate important reserves that can cover the needs of our body for up to 3 to 4 years.

For those people following a strict vegetarian regime, they might suffer from long-term anemia unless they cover their needs for vitamin B12. Study shows that 92% of vegetarians/vegans have vitamin B12 deficiency. In order to prevent this, they must take supplements just to sustain themselves.

Anemia due to lack of vitamin B12 will happen slowly and insidiously. But this can be treated easily and quickly. The symptoms may weaken during the first days of treatment. And after a few weeks, they’ll be completely gone.

It’s crucial to treat this type of anemia as soon as possible or else the neurological symptoms such as numbness/tingling in the extremities, walking disorders, mood swings, pressure, psychosis, dementia may appear. Although the symptoms will disappear after 6 months, they may leave unexpected aftershocks.

The good part is, by having a balanced diet, you can quickly prevent having this vitamin deficiency. It’s advisable to consume foods that contains lots of vitamin B12 such as:

Eating the foods listed above can help you prevent having vitamin B12 deficiency since it contains high amounts of protein and Omega3. Now that you know the signs of vitamin B12 deficiency, it’s time to prepare yourself just in case you may be experiencing such symptoms.

Taking care of your liver is important if you want to keep your body in good shape and live a long and healthy life. Our liver does a good job of processing and cleansing our blood to keep our health and well-being in a good condition.

Fatty liver disease was caused by malnutrition, obesity, overeating, and severe weight loss from strict diets or starvation. This disease could’ve been avoided if people know how to eat healthy and choose the right diet regimen to follow. Below, we’re going to provide you 10 tips on how to keep your liver healthy to avoid getting fatty liver.

Choose the right breakfast

Start your day by having a bowl of oatmeal mixed with dry fruit, walnuts, and honey. Eating a healthy breakfast can lower your blood sugar levels and improve your digestion, and can also give you energy throughout the day. If you want to detoxify your liver, try drinking Milk Thistle made from dry ground seeds. Drinking milk thistle can lower your cholesterol and protect your liver whilst keeping it healthy.

Consume the right dairy products

Including cultured dairy products such as yogurt, buttermilk, cottage cheese, and kefir on your daily food intake can improve your digestion, can help remove fats from your body, and improve the overall function of the liver.

Eat Fruits and Vegetables

Never ever forget fruits and vegetables on your meals every day. Eating such is essential for your body and can help you on your diet. These two provides us with the right vitamins and minerals to give us energy throughout the day. But some vegetables can also improve liver function and can help prevent having fatty liver as well.

Healthy Snacks

A few tablespoons of honey and cranberry jam a day can help prevent fatty liver disease. Making this jam is so easy, simply combine 1 cup of fresh cranberries with 1 cup of honey and then you’re done. You can eat it as it is, or use it as a sandwich spread for toasts.

Save a day for eating lite

Always save a few vegetarian days every week. During those days, eat lite foods such as vegetables, whole grains, beans, nuts and dairy. Avoid eating fatty meats, cheese, butter, eggs, bacon, burgers, and cakes. Doing so can take a load off your liver, cleanse your body, and can help you lose weight.

Drink Lots of Water

Drinking water at least 8-10 cups a day is vital to keep your liver healthy. Also, drinking water in between your meals is important and make sure to choose the right quality of spring water.

Control Your Meal Frequency

Having small frequent meals between large meals a day is advisable. It’s best to eat 5 meals a day which consists of 3 large meals such as breakfast, lunch, dinner and 2 smaller ones which we called snacks. This will also depend on your personal preference too. If you want to eat only 4 meals a day then go on.

Hygiene

Fatty liver disease is caused by parasites found in bad quality foods and poor personal hygiene. To prevent this, always ensure that all animal products you consume are FDA certified and approved. Don’t forget to wash your fruits and vegetables before you eat them, and refrain from eating raw chicken eggs and uncooked meats.

Stop Drinking Alcohol

Alcohol and liver combined is not a great match. Consuming too much alcohol can destroy liver cells and may lead to various liver conditions. Limit your alcohol intake and stay with red wine if you want to consume alcoholic drinks.

Take Time to Relax

Always remember that your physical health depends on how healthy your mental health is also. Don’t stress yourself on whatever life throws at you and always find time to relax.

Eggs contain a lot if protein which helps on building muscle. A single boiled egg contains 85 calories and 7 grams of protein. There are a lot of benefits that eggs has to offer that we may not now. In this article, we’re going to tackle 12 health benefits of consuming eggs every day.

It Boosts Your Immune System

The immune system helps our body to fight against bacteria and viruses. And by eating eggs, it can help boost your immune system too. One large egg contains almost a quarter of selenium. A nutrient that supports the immune system and regulate thyroid hormones.

You’ll Get Manageable Levels of Cholesterol

There are 2 types of cholesterol, the bad and the good. And some might say that eating too much eggs can make your cholesterol soar rocket high. But this isn’t the case since eggs contains good cholesterol instead of the bad one. So it’s okay to consume as much eggs as you want but just don’t overdo it.

It Can Help Reduce the Risk of Getting Heart Disease

Bad cholesterol can clog our arteries which may lead to various heart conditions. However, LDL cholesterol contains 2 types of LDL particles; the small and large. The smaller ones are dangerous because it can lead to congestion of the arteries, while the large ones are good. By eating eggs, it can help promote the production of large LDL particles which can help reduce the risk of getting heart disease.

You’ll Gain More Energy

A single egg contains 15% of Vitamin B12 which is also known as riboflavin. Riboflavin helps convert food into energy. Eating eggs can help you gain riboflavin to keep you going throughout the day.

You’ll Get Better Looking Skin and Hair

B complex vitamins are good to make your hair, skin, and nails look good. Eggs contains a lot of B vitamins such as vitamin B12, B5, and B2.

It Helps Protect the Brain

Eggs contain choline, one of the important ingredients to help function the neurotransmitters in the brain. Choline deficiency may lead to neurological problems. To prevent this, always include eggs in your daily meal to get enough amount of choline.

Eggs are Life Saver

Our body can produce up to 11 amino acids that’s essential for our body. But there are actually 20 of these acids that our body needs. The good thing is, the remaining 9 of these acids are found in eggs.

You’ll Experience Less Stress and Anxiety

Eating eggs which contains a lot of amino acids can help the secretion of serotonin, which can help reduce stress and anxiety.

Eggs Can Improve Eye Health

Two of the amino acids that are found in eggs namely lutein and zeksantin can help your eyes. These two are found in the egg yolk. And by eating eggs regularly, it can help prevent the risk of getting eye diseases.

Your Bones and Teeth will be Stronger

Eggs is a good source of Vitamin D which is important for both bones and teeth. Vitamin D helps on the absorption of calcium which is good for the bones and also for the heart.

The More You Eat, the More You Love

Eggs contain a minimal amount of calories and also contains a lot of healthy compounds. So the more you eat, the more health benefits you’ll get.

It Can Help You Lose Weight

With eggs, it’ll be easier to lose weight compared to eating other foods. So it’s important to add eggs to your diet in order to lose weight fast. Studies show that respondents who ate eggs for breakfast in the course of 8 weeks has lose weight compared to those who only have pastries for breakfast.

A lot of people die because of heart attack. And one of the main reason of having a heart condition is because of being obese. Being fat and with not doing any physical activities or exercises may be the reason, but eating unhealthy foods is also one. So it’s important to watch out whatever foods we put into our mouths. Below, we listed 5 foods to avoid to keep your hearth health in stable condition:

Processed Meats

Limit yourself on eating processed meat by consuming only 2 servings per week. Hot dogs, sausages, deli meat, and salami may be your favorites or the ideal breakfast food for some, but now is the time to limit them. These foods contain high amounts of preservatives, nitrites, and salts which is bad for the health.

Processed Grains

Foods such as highly refined grains or processed carbs and grains will not improve your heart health. You may choose to stop eating them or limit yourself on consuming them for only seven ounces per week. Studies have shown that consuming a large amount of whole grains can lower your risk of stroke, diabetes, and heart disease. However, low-fiber cereals, white bread, and white rice can increase your blood pressure and also your cholesterol.

Soft Drinks

It’s advisable to avoid soft drinks completely. But if you can’t get your hands off on getting some, then limit yourself of drinking only 8 ounces of it daily. Some sodas may label themselves as sugar-free, but don’t ever believe in such. It’s still a viable choice to completely avoid them because it doesn’t contain any nutrients. But instead, it helps on gaining weight instead, which is a factor we want to avoid to prevent having heart conditions.

Trans Fats

Foods such as packaged snacks, margarine, and bakery goods contains a high amount of trans fat and it’s important to limit yourself on consuming them as soon as possible. Trans fat promoted bad cholesterol. The next time you’re going to look for a snack, check the label if it contains zero trans fat before buying them.

Saturated Fats

Foods that contain saturated fats are the ones we commonly put in our bread, such as: mayo, sour cream, and butter. Consuming too much of these can increase your blood cholesterol which can develop into coronary heart disease. So it’s better to stop eating them or just limit yourself to avoid seeing yourself in the hospital.

Once you reached the age of 40, you’ll be having a hard time to stay in shape anymore. Instead, it gets easier to gain weight even though you don’t eat much.

During your youth, you might have experienced eating a lot but still managed to maintain a healthy weight. This is because of your good metabolism during your younger days. But once you get older, your metabolism slows down.

Women who are over the age of 40 will be having a hard time to slim down their waist and lower abdomen. However, for men over the age of 40, you’ll probably have a “dad bod” in this stage. You may develop these annoying flabby curves in areas where you don’t want them. You’re following the same diet and physical exercises you had during your 20’s but it’s effect doesn’t seem to affect you anymore.

But don’t feel bad because this thing is completely normal. This is because you’re already in a life phase called “somatopause”. Somatopause begins in your early 30s where your body doesn’t produce as much growth hormones anymore. As a result, your body’s production of bone minerals decreases, your body mass begins to reduce but the amount of body fat will continue to grow specially in the stomach area.

But worry no more because you have come to the right place. By following these tips we have listed below, you’ll be able to lose weight even when you’re already over the age of 40.

Burn Those Fats By Consuming These Foods

Water

Drinking water can help your digestive system to function well, make you feel satisfied faster and can also give you an energy boost. When you feel hydrated, you feel more energized to do things that you need to do. There may be times where your brain will tell you that you’re feeling hungry, but the truth is you’re just feeling thirsty.

So whenever you feel hunger is consuming your mind, grab a glass of water first. If you still feel hungry after doing so, then go eat about half an hour later. Also, grab a glass of water after waking up first thing in the morning. To add more flavor, add slices of one whole lemon to one liter of water. Not just it tastes great, but it’s also amazing to detoxify your body.

Fruits and Vegetables

Consume as many raw vegetables that you want especially leafy greens. The advisable consumption of vegetable is five to seven servings a day. If you feel like this is just too much, it’s actually not because you can fit a huge portion of these in your salad or healthy smoothie. Go for healthy snacks like raw celery sticks, pickles, and turnips. You can also add a lot of vegetables in your breakfast omelet.

Carving for sweets? Eat a piece of fruit instead of grabbing that ice cream bucket instead. Sweet fruits such as watermelons, melons, cantaloupes, are ideal if you want to loss weight.

Protein

Protein is good for the body. However, some low-carbohydrate diets tend to include too much protein. Consuming a lot of green and leafy vegetables is more important that consuming a lot of meat. Always choose the right kind of meat too. Only eat meat from free-range and grass-fed animals.

Wild-caught seafood.

Pasture-raised products such as pork, eggs, and poultry products.

Grass-fed meats from buffalo, bison, and beef.

Healthy Fats

Avoiding fats in order to lose weight is a hoax. But not all fats are bad for you. There is another type of fat which is the healthy or “good” fats that can help you lose weight. These healthy fats can help you burn extra fats and can give you a well-balanced diet.

Such healthy fats include:

Soaked and dried organic seeds and nuts, nut butters, and nut oil

Olive oil

Avocado or avocado oil

Full-fat unsweetened coconut milk

Coconut butter

Coconut oil

Fatty meat, tallow, and lard from pasture-raised sources

Butter from grass-fed cows

Foods to Eat for Men and Women To Boost Gender-Specific Hormones

Women are different from men. For females, increasing their progesterone or estrogen can help maintain their muscles and burn fats when hormone production decreases. For males, increasing their testosterone will do the trick.

Tips for Women

Not all women are required to boost their progesterone and estrogen levels, especially those who have a high chance of developing breast cancer. But most females starts to experience lower levels of estrogen after menopause which results to:

Joint pains

Bone fragility

Loss of muscle

Weight Gain

Estrogen are found in your body’s fat cells. The moment your body begins to produce lower estrogen levels, your body will hold on to what’s left of the estrogen found on your body. Which means it will hold on to the fats where estrogen is stored.

To prevent this from happening, consuming the foods listed below will help increase women’s progesterone and estrogen levels:

Blueberries

Strawberries

Green cabbage

Apricots

Broccoli

Curly kale

Cashews

Sunflower seeds

Sesame seeds

Flax seeds

Tips for Men

The following symptoms listed below may occur for men over 40s when their testosterone levels starts to decrease:

Low sperm count

Mood swings

Low energy

Loss of muscle

Erectile dysfunction

Irritability

Memory loss

Fat gain

Low sex drive

If you’re one of the few that are experiencing the symptoms mentioned above. Prevent low testosterone levels by consuming these foods below:

Asparagus

Garlic

Oysters

Crustaceans

Eggs with yolks

Steal

Brazil nuts

Always remember that you’re not alone in maintaining your shape during your 40s. As long as you follow the tips listed above, you’ll surely get back on track in no time. Age is just a number. Stop slacking off and start living healthy.

Every one of us wants to quickly shed away those extra numbers on the weighing scale. By following these healthy weight loss tips and maintaining a proper diet, you can burn those excess calories that’s been staying with you forever.

Below, we provided a list of easy weight loss tips that you can simply add into your everyday routine to quickly lose your weight. Let’s take a look at these shall we?

Tip #1

Parking your car at the far spot at the back of the parking lot can give you extra steps to walk into the entrance. Let other people who doesn’t care about their weight park near the entrance. It’s not bad to walk for a little while, especially if you’re in a parking lot on a mall.

Tip #2

Do you spend plenty of time talking on your phone? If you can’t get your hands off of your phone, try walking around while talking on your phone. Don’t just sit on the chair while making gossip with your friends, walk around the house while doing it. A few steps will never hurt.

Tip #3

Move around the house by using your houses’ stairwell. If you only live on a single-floor house, take a tour around the house inside and outside.

Tip #4

Every time there’s a commercial break when you’re watching TV. Take time to stand up and stretch, pace back and forth, swing your arms, faucet your toes, flex your muscles and then relax. Don’t be tempted even the TV is promoting Mcdonalds ads while doing your commercial break exercises.

Tip #5

Some weight loss tips say that eating smaller meals throughout the day can help your metabolism burn calories for an extended amount of time. This actually works, but another alternative is that eating lots of healthy weight loss foods can also help you lose weight also. Rather than devouring lots of high calorie jumbo-sized meals all day.

Tip #6

Keeping your body hydrated with ice cold water can help calories go away once your body warms the ice cold water you drank. But hot beverages don’t have the same result. If you retain from grabbing that high calorie soda that’s residing on your fridge, you could definitely lose weight. So stay with water and you’re good to go.

By following and maintaining these easy weight loss tips, you’ll be able to burn a few thirds of calories daily. The best part is, you don’t have to force yourself to do these if you don’t want but it’s better if you do. Adding these tips to your weight loss routine can help you to lose weight even more. It’s ok to sacrifice a little, the reward in the end is sweeter than sugar.

Congratulations on taking your first step by giving running a go. But it’s time to be prepared for the next level. Running isn’t easy especially for beginners, but the rewards in the end are worth it. Keep the faith and continue pushing forward until you reach your goal. Are you ready? Here are top 10 running tips for beginners like you.

Choose the best running shoes for you

There are a lot of running shoes that you can choose from. We have the stability running shoes, performance shoes, neutral and minimalist shoes and more. So which of those will you choose? For beginners, there is no such thing as “one size fits all” so you have to do a bit of a trial and error to find out what fits for you best.

You might want to try out a minimalist running shoe first with little to no padding. Having no padding means you can feel the ground more which promotes better running technique and body response. The more padding you have, the less natural your running style will be.

Try the walk/run method

If you’re new to running, you can start by trying the walk/run method. This method combines both periods of walking and gradually increasing periods of running. During your first session, run for 1 minute and then walk for 2 minutes. Do this for 8 times for 8 weeks. You will notice an increase of your stamina by increasing your periods of running until you can run for 30 minutes non-stop.

Warm Ups and Downs

For beginners, begin your run by warming up with a 5-minute walk. Doing so will prepare your muscles for a run and you’re less likely to pull something when your muscles are warm. Once you finished a run, warm down with a 5-minute walk. This enables your muscles to recover properly which results reduce soreness.

Cross Training

It’s advisable to run 3 to 4 times a week. And during non-running days, try doing some cross training such as cycling, swimming, and strength training. This enables the other muscles of your body to work which gives your body more balance.

There are also a lot of cross training options too like walking, tennis, squash, football (soccer) and cross-country skiing.

Go for Hard and Soft Surfaces During Your Run

Don’t just stick to one place, explore your local area to find good places for your run session. Running on a variety of surfaces such as bumpy, smooth, hard, and soft roads can engage your muscles on your legs. Doing it gradually can also increase leg strength, which improves your chances of avoiding injury.

Know Your Running Speed

It’s better to know what running speed you’re going when running. Just run at an easy pace. To know if you’re running at an easy pace, try doing the “talk test”. While running, try talking complete sentences without losing your breath. And if you can, it means you’re running at an easy pace.

Control Your Breathing

The most efficient way of breathing is through the mouth. You need yourself to be comfortable so find a way that’s right for you. You may feel breathless when you go for a run as a beginner. This is normal and will definitely pass once you get fitter. The next time you ever feel breathless, slow down for a moment or do a walk-break.

Follow a Running Program

If you don’t know where to start, try following a running program. Following one will keep you focused on your target. You can pin one on your wall so that you can track your progress or even save it on your smartphone. Some runners get injured because they tried to run too far. But by following a running program, you can completely avoid this type of scenario.

Nutrition for Runners

For beginners, focus on a normal healthy diet for now. You spend a lot of energy as a beginner and your body needs a reliable supply of energy to make it through. Also, don’t forget to drink water to stay hydrated during your runs.

Be Motivated

Stay motivated by reaching a target. Your first target may be reaching a 5k run but after finishing it, then what’s next? This is a mistake that beginners often make because after reaching a target, they don’t know what to do next since they haven’t planned something after that. So next time, create targets in advance to keep you motivated on pushing forward towards your goal.